Training Wednesday August 15th, 2012

A. Push Press, 5.4.3, rest 2 minutes, these are not maxes!

B1. Hang Power Snatch, 3.3.2.2.1.1.1 rest 1 minute    (Take from mid thigh)

B2. AMRAP Strict Ring Dips @ 20×0 x 6 sets, rest 1 minute.
scaling will be provided by a Coach.

C1. Weighted Sit Ups x 12-15 reps x 3 sets, rest 1 minute.  GO AS HEAVY AS YOU CAN MAINTAIN A CONSTANT TEMPO

C2. Band Pull Aparts    8-12 reps. 

If you didn't come yesterday and didn't do the 2k row, complete that instead of C

Training Tuesday August 14th, 2012

10 min AMRAP at 80% effort
25 double unders    or 60 single unders
10 walking lunges

rest 5 mins

10 min AMRAP at 80% effort
Row 250m
8 Box Jumps

rest 5 mins

10 min AMRAP
10 cals on Airdyne
10 Russian KBS  55/35

Testing, Monday August 13th, 2012

Level 1


A. Front Squat Technique work.  Light load and volume. Emphasis on proper form. 


1/2 "Karen"
75 Wall Balls for time.  

*Make sure to record the weight of your med ball and the time to complete.



Level 2


A. Build to a tough double in front squat. 


"Karen"
150 wall balls for time 20#/14#

record and set a PR!

compare to January 9th, 2012

Testing Sunday August 12th, 2012

A. Skill practice-  Practice a lift or movement you would like to improve upon.  Light loads for lifts, low volume but deep practice for a skill. Idea include double unders, hspus, muscle-ups, kipping pull-ups, snatch, ohs.


B. Row 2000m for time.  Plan a pace and set a PR.  Chopping a few seconds off your previous effort is a good place to start for your pace.

compare to November 29th, 2011 or September 14th, 2011.

Saturday August 11th, 2012

Tester: 

A. Clean and Jerk.   build to a medium difficulty 2 reps. 

+

"Grace"

For those with a CJ 1RM of 185 and 125 and up :

30 reps Clean and jerk  135/95#

For those with CJ 1RM of 135-185# and 95-125#

30 reps Clean and Jerk    115#/ 75#

For beginners 

30 reps clean and jerk at a weight designated by a Coach. 

Friday August 10th, 2012

Make up a WOD from earlier in the week or work skills.


We will have open gym at 10am on Saturday and class on 5pm Sunday this weekend

Training August 9th, 2012

Level 1:

A. OHS 3,3,3 @ 30X1   rest 2 minutes

or if you did not attend yesterday

A. Ring rows  8,8,8,8,8   rest 90s

+

5 rounds for time
10 DB snatch  5 DB snatch per arm
10 sit-ups
10 box jumps or step ups  


Level 2:

A.  Weighted pull-ups-  5,4,3,2,1.  rest 2 minutes between sets 

50 KBS - 55#/35

20 weighted sit ups   10-20#

10 box jumps - 24"/18#

40 KBS 

20 weighted sit ups

20 box jumps 

30 KBS 

20 weighted sit ups

30 box jumps 

20 KBS 

20 weighted sit ups

40 box jumps 

10 KBS 

20 weighted sit ups

50 box jumps 

Training August 8th, 2012

Level 1
20 minute amrap
100 meter run
10 ring rows
10 plank hold shoulder taps  (http://www.youtube.com/watch?v=kNCAIEN5Id8)

Level 2

4 rounds for total time
200 meter run
15 wall balls, 20/14#
15 push press @ 95/65#
15 wall balls, 20/14#
200 meter run

rest 2 minutes between rounds 

*you must hold the final rep of  the push press for 30 sec. OH before moving on

Tuesday August 7th, 2012

Level 1
A1. Romanian Deadlift @ 30X0   10,8,6,4.   Rest 1 minute

A2. 60 sec AMRAP push-ups or push-ups from knee   x 3 sets.

B. Power Clean technique Practice for 10 minutes. Work up to moderate load reps. Focus is on form and adding weight as form is good.

12 minute AMRAP
10 kb swings
20 double unders or 30 single unders.

Level 2.

A Romanian Deadlift @ 31x1.  10,8,6,4.  Rest 90s.

B1. 60 sec AMRAP strict ring dips x 3 sets.  Rest 1 minute

B2. GH Raise  x 10 reps.    3 sets.        Rest 1 minute

+
7 rounds for time
7 power cleans 115#/75
7 clapping push-ups

Training Monday August 6th, 2012

Level 1


A. Back Squat @ 30X0; 8,8,6,6,4; rest 3 min.   Add load per set if tempo is maintained and form is good. Add weight from July 23 if possible.


B. High Hang Snatch Technique work.   


+


10 minute AMRAP
7 DB Thrusters
7 burpees




Level 2


A. Back Squat 3-4 reps @ 20X1. x 3 sets.   Rest 3-5  minutes between.


B. High Hang Snatch   5,4,3 .    rest 90s between


+


12/9/6/3
Thruster 115#/ 75#
burpee